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Cholesterol Management >>Tips To Lower Cholesterol >> Soluble Fiber and Cholesterol
Soluble Fiber in Barley Proven to Lower Cholesterol
© 2005, Frank Mangano
Many fruits, vegetables, oats, and especially barley have one important characteristic when it comes to lowering cholesterol. All of them contain soluble fiber which has been shown to significantly lower cholesterol and help prevent the heart disease that can result from high cholesterol levels.
Barely is considered a whole grain and it comes in flour or flakes or can be eaten it its whole pearl form. The best source may be your breakfast cereal or breads, but it is important to look at the nutritional facts on the label. Any ingredient in the list that says “flour” or that it is “enriched” usually means that the whole grain is no longer in tact, and it is the whole grain that is most beneficial in lowering cholesterol. Be sure that at least one of the first three listed ingredients on the label uses the word “whole” in describing the grains contained in the product.
In a study of people with cholesterols levels between 200 and 240 mg/dL participants engaged in a diet program where they consumed beta-glucan from barley flakes or flour, instead of from other sources such as rice, wheat or supplements. This group was able after six months to lower their total cholesterol by 10 percent, getting their cholesterol levels closer to that goal level of under 200 mg/dL. When evaluating just the LDL cholesterol levels -- that bad cholesterol-- results from consuming medium to high amounts of beta-glucan meant at 17 percent reduction in LDL cholesterol.
The most important consideration in adding beta-glucan to your diet, even if you can’t stomach the barley, is to use whole grains. Instant and refined products where the grain is stripped of nutrients, then artificially supplemented, does not have the same cholesterol lowering benefits as whole grains. Completely natural ways to reduce cholesterol are possible and allow you to avoid the negative side effects found in drugs prescribed to lower cholesterol. You can learn more about them in The 60 Day Prescription Free Cholesterol Cure.
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